The three-headed triceps brachii muscle is essential in sports and daily movements, collaborating with the lats to bring the arm closer to the body and assisting with elbow extension.
Try throwing a basketball, signing your name, or swimming without using your triceps. It's impossible. You can't swing a bat, a racquet, or a golf club without involving your tris. As a result, it's worthwhile to devote some time to the triceps.
There are five sets of triceps supersets in this workout. Don't take a break between the paired exercises, as is customary with supersets (marked A and B in the same number). Between superset pairs, take a 60-second break.
Triceps Stretch and Triceps Pressdowns:
1A: Triceps Stretch:
Why: This not only stretches your triceps, but it also gives you a clear idea of how mobile your shoulders are.
How to do it:
* With one hand behind your neck and your elbow pointed up, take a step forward.
* Pull your elbow down with your other hand—or, more likely, your other hand softly pulling a cord or towel held in your other hand.
* This would most likely be better on one hand than the other.
* Keep each side for 10 seconds.
1B: Triceps Pressdown:
Why: This step effectively isolates the triceps without putting unnecessary stress on your elbow joints when performed correctly.
How to do it:
* Maintaining good balance with your shoulders pulled back and down is crucial when moving the cable (or bar) down into the fully extended position.
* For each rep, lower the cable/bar to no higher than chest level, and don't use your upper arms or hips to assist with the weight.
* Two sets of ten reps
Suspension Trainer Triceps Extension and Dips:
2A: Suspension Trainer Triceps Extension:
Why is this so? The TRX uses bodyweight resistance to provide an accurate, regulated movement that works the triceps.
How to do it:
* Lean forward in a split stance, arms straight out in front of you at shoulder level, gripping the TRX handles diagonally.
* Bend your knees and lower your body until your hands are next to your head, keeping your body straight.
* Return to the starting spot by extending your elbows.
* Change your split stance after the first set.
* Two sets of ten reps
2B: Dips:
Why: The dip is one of the most basic triceps exercises, and it can be performed on a table, chair, pole, or even the floor.
How to do it:
* Grab the handles with an overhand grip from above and between the bars (or with your back to a bench or chair).
* To make things easier and place more weight on your chest, cross your ankles behind you; straighten your legs and point your toes for more triceps isolation.
* Slowly lower yourself and slowly lift yourself back up.
* Two sets of ten reps
Dumbbell Skullcrusher and Chaturanga:
Chaturanga, 3A:
Why: There's an explanation why your teeny-tiny yoga teacher has such incredible tris. This signature yoga move requires you to use your triceps to support your whole body.
How to do it:
* Lower your elbows to shoulder height, pinning them against your side, starting in a traditional plank pose.
* The alignment of your chest, shoulders, upper arms, and elbows should be perfect.
* Return to a plank position.
* Two sets of ten reps
3B: Skullcrusher with Dumbbells:
Why: The classic skullcrusher not only works the triceps directly, but it also improves upper-back-triceps coordination.
How to do it:
* Lower the dumbbells until the elbows are bent 90 degrees while lying face-up on a bench.
* Then return to your starting spot.
* Two sets of ten reps
Cable Cross Pulldown and Plank-to-Pushup:
4A: Pushup to plank:
Why: The triceps bear a lot of the weight in this difficult compound movement.
How to do it:
* Begin by doing a forearm plank.
* Using your triceps, push up to pushup position, putting your right hand on the ground first, then your left.
* Place your right forearm down first, then your left, to return to the forearm plank.
* Two sets of ten reps
4B: Pulldown with a Cable Cross:
Why: You'll get some back and shoulder advantages in addition to working your triceps. You can do this between two pushing motions without taking a break because it's a pulling action.
How to do it:
* Kneel in front of a cable rig, diagonally around the body with cable handles overhead.
* Straighten your elbows and rotate your palms to face forward as you pull your elbows down to your sides and then diagonally down and over your body with the handles.
* Two sets of ten reps
Triceps Flye with Diamond Pushup and Suspension Trainer:
5A: Diamond Pushup:
Why: You can turn a typical all-around upper-body move into a triceps-intensive exercise by doing pushups from this spot.
How to do it:
* To form a diamond shape, start in a pushup position with your index fingers and thumbs touching.
* Using your triceps, push up.
* Make sure you go all the way to the end.
* Two sets of ten reps
Commentaires
Enregistrer un commentaire